Inov8 Elite Performance
Mesocycle #13
Week 4 Day 5
Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)
Sumo Dead Lift (eccentric focus) 3:1:1:1
315 x 6 (4 Sets)
1A. Lat Pulldown 1:1:1:1
120 x 10 (3 Sets)
1B. Weighted Back Extension
BW + 25 x 15 (3 Sets)
2A. Low Pulley Row 2:1:1:2
120 x 12 (3 Sets)
2B. HS Pullover 1:2:1:2
1 Plate/Side x 15 (3 Sets)
+3 Reps
Incline Barbell Bench Press 3:1:3:1
155 x 12
175 x 10
185 x 8
205 x 6
A1. Cable Fly 3:1:1:2
50 Each Hand x 12 (3 Sets)
A2. Decline HS Bench Press 1:1:1:1
2 Plates+25/Side x 12 (3 Sets)
B1. Pec Dec Fly 3:3:3:1
110 x 12 (2 Sets)
B2. Banded Push-Ups 1:1:1:1
Band x 12 (2 Sets)
Post-Workout:
Cinnamon Swirl Cinnamon Roll's:
RPG I BCAA
1 Pre 1 Intra
Tomorrow an off day
Recovery is good, cheat meal yesterday helped with recovery and energy this morning. Pushing some good weight
New Mesocycle starts on Monday
Mesocycle #13
Week 4 Day 5
Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)
Sumo Dead Lift (eccentric focus) 3:1:1:1
315 x 6 (4 Sets)
1A. Lat Pulldown 1:1:1:1
120 x 10 (3 Sets)
1B. Weighted Back Extension
BW + 25 x 15 (3 Sets)
2A. Low Pulley Row 2:1:1:2
120 x 12 (3 Sets)
2B. HS Pullover 1:2:1:2
1 Plate/Side x 15 (3 Sets)
+3 Reps
Incline Barbell Bench Press 3:1:3:1
155 x 12
175 x 10
185 x 8
205 x 6
A1. Cable Fly 3:1:1:2
50 Each Hand x 12 (3 Sets)
A2. Decline HS Bench Press 1:1:1:1
2 Plates+25/Side x 12 (3 Sets)
B1. Pec Dec Fly 3:3:3:1
110 x 12 (2 Sets)
B2. Banded Push-Ups 1:1:1:1
Band x 12 (2 Sets)
Post-Workout:
Cinnamon Swirl Cinnamon Roll's:
RPG I BCAA
1 Pre 1 Intra
Tomorrow an off day
Recovery is good, cheat meal yesterday helped with recovery and energy this morning. Pushing some good weight
New Mesocycle starts on Monday